Announcements

April Row Challenge!
How many meters can you row in the month of April? Try to row 20,000 meters or more during April, and see your rowing skills improve! Post your meters accrued on the whiteboard or log your efforts in Wodify to track your progress. Ready, set, ROW!

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 seconds

Easy Bike

Med Ball Deadlifts

Moderate Bike

Med Ball Front Squats

Faster Bike

Med Ball Thrusters

Barbell Warmup:

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbow Rotations

5 Good Mornings

5 Back Squats

Mobility

Warm-up (No Measure)

Child’s Pose on Med Ball: 1 minute

Med Ball Squat Hold: 1 minute

Weightlifting

Deadlift (10-10-10-10-10)

Complete 5 sets of 10 reps. Add weight each set. Let’s get heavy for a set of 10!!!

Metcon

COMP: Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Bike

1 Minute Rest

FIT: Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (14/10)

1 Minute Push Presses (75/55)

1 Minute Calorie Bike

1 Minute Rest

BURN: Metcon (No Measure)

5 x :30 Wallballs :30 Rest

1:00 Transition

5 x :30 DB Push Presses :30 Rest

1:00 Transition

5 x :30 Calorie Row :30 Rest